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Detoxification Diet plan

Our internal organs, the colon, liver as well as intestinal tracts, help our bodies eliminate harmful and also harmful matter from our cells and also bloodstreams. Today’s over refined foods as well as ecological pollutants can quickly overwhelm our delicate systems and also create hazardous issue to develop up in our bodies. Detoxification diets are designed to aid your body rid itself of the harmful matter buildup and also drop weight. If you feel slow, have frequent colds, digestive troubles or simply aren’t feeling your ideal, you might have a toxicity problem. A detoxification diet will certainly assist you cleanse the dangerous matter from your body and lose weight. A detox diet will assist your body by boosting stamina and also energy, making the digestive process less complicated, increasing mental clearness as well as reducing allergies. A lot of detoxification diets don’t include unhealthy or odd foods, simply fresh and whole foods like vegetables and fruits. Consume a lot of fresh fruit, other than grapefruit. Enzymes in grapefruit hinder the appropriate functioning of enzymes in the liver, so they need to not be used throughout detoxification diet regimens. Fresh veggies are also excellent on the detox diet regimen. The very best vegetables for detoxing are broccoli, garlic, artichokes, beets, cauliflower as well as red and also environment-friendly veggies. Avoid corn items, as corn usually includes allergens. Rice is also appropriate on a detoxification diet regimen, and also seeds, nuts and beans are terrific. Drink lots of water, about 6 to 8 glasses a day to aid the body in clearing out toxins. A hydrated body helps your body organs to operate in an optimal fashion. An easy detoxification diet strategy may just include staying off meat for a number of days. For an extra detailed strategy, consult an expert on what to consume for every meal throughout the detoxification duration. Utilizing a detoxification diet regimen plan can aid maximize your wellness, reduce your weight, and also aid you feel much more energetic as well as rested. Try a detoxification diet regimen for a couple of days. You’ll be surprised just how much lighter you’ll really feel.

Detox diet regimens are made to assist your body rid itself of the poisonous matter buildup as well as lose weight. A detox diet plan will certainly help you clean up the damaging matter from your body as well as shed weight. A detox diet will help your body by raising stamina as well as power, making the gastrointestinal procedure easier, enhancing psychological clarity and decreasing allergies. Using a detoxification diet strategy can help maximize your wellness, lower your weight, and also aid you really feel a lot more energised and also rested.

Free Advise On Body Detoxification

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8 Week Custom-made Keto Diet Plan Strategy Testimonial

8 Week Custom-made Keto Diet Plan is a personalized program that gives you with every little thing you need for two months as you transition right into the ketogenic diet regimen. Studies reveal that most people fall short when starting a brand-new diet regimen, specifically due to the fact that a lot of attempt to do so without a thorough strategy. Unfortunately, preparing to make a diet adjustment calls for a great deal of time, initiative as well as research study. With 8 Week Customized Keto Diet Plan Plan, they do all of the effort for you and also prepare you with a 8-week activity plan based upon your body, way of life, objectives and also food choices. There’s no requirement for you to do any one of the planning or preparation; you just comply with together with the meals given to you for each day and also by the end of the strategy, you’ll understand specifically what to consume and do to adhere to together with this regimen on your own.

What is the 8 Week Custom-made Keto Diet Plan About?

Beginning a new diet plan is no easy accomplishment. 8 Week Custom Keto Diet Plan does all of this for you, so all you have to do is comply with along with the tailored dish plan provided to you based on the details you go into at the beginning.

The system is created to make it easy to transition right into the ketogenic diet plan with easy-to-make as well as also easier-to-follow dishes, all of which are selected for you based upon the food options you selected. Each additionally comes with dietary info and section sizes that clarify how the meal will assist you attain your objectives. This is done to guarantee you know what you’re doing so you can continue on with it after the two months are up.

The program additionally comes with an abundance of details and also digital keto recipe books to set you up for success after you have actually completed the 8-week strategy. This consists of things such as:

You likewise obtain a 60 Day Cash Back Warranty, so if you aren’t sure if keto is for you (you’ll be surprised!), you have two months to try it out which is the best amount of time for 8 Week Custom-made Keto Diet Regimen Strategy given that it’s 8-weeks long.

Keto 101 Video as well as e-book Your Customized Keto Diet Strategy Keto Bacon Recipes Keto Fat Bombs Keto Event Snacks Keto Superfood Shake Recipes Keto Peanut Butter Risks Keto Savoury Foods Keto Delicious Chocolate Deals With Keto Avocado Recipes Keto Desserts Keto Cookies Fast Keto Recipes

The best part is that you can get going immediately too. You just sign in as well as gain access to the program online or you can download and install the material onto your mobile phone, tablet computer, laptop or computer. This ensures you have all the info, suggestions, advice, assistance, food listings, recipes as well as activity strategies needed anywhere you are. That is the Author of 8 Week Custom-made Keto Diet Regimen Strategy?

She has located the ideal combination of foods, portion dimensions as well as nourishment required to see outcomes based on different way of livings, exercise degrees, food choices, and so on . What You’ll Obtain in the 8 Week Personalized Keto Diet Plan Plan.

Include the fact that it takes around 3 weeks to develop a new routine, and also you’ll know precisely what to do to proceed working towards your goals as you come to the end of the 8-week program.

8 Week Customized Keto Diet Regimen Strategy is an extensive system developed to assist you via the procedure of transitioning into the ketogenic diet regimen while additionally educating you, so you understand specifically what to do once the program is done. Unlike various other systems that set you up on a course that needs you to regularly return (and pay) for outcomes, this program focuses on providing you with healthy eating routines that you can continue with after you have completed the 8-week program.

You get a wealth of important details that instructs you the ins as well as outs of the ketogenic diet– from the basic info to the advantages; from the keto-friendly foods to the ones to stay clear of; why as well as how to make substitutions and also much more. At the same time, you’ll likewise be discovering and attempting brand-new dishes that are specifically chosen for you based on the information you get in concerning your lifestyle, workout, food preferences as well as objectives. So, as you’re functioning towards your goals in an easy-to-follow system, you’ll additionally be learning what you require to comprehend the process as well as just how to maintain it taking place your own.

To give you a far better concept of just exactly how extensive the system is, below’s a look at the different topics covered and also what you can expect to get:

Video Library

An A-Z of Everything You Need to Understand About the Ketogenic Diet plan Intro to Keto What is the Ketogenic Diet plan Advantages of the Ketogenic Diet regimen Keto Diet as well as Blood Pressure What Do I Eat On a Keto Diet Just how Does the Keto Diet Regimen Benefit Weight-loss Getting going on the Keto Diet regimen Keto Recipes Keto Tips, Hacks and Conclusion

You likewise receive:

You additionally receive a checklist of recommended supplements as well as where to get them to improve your health, if you select to go this course. There is an area that breaks down the commonly utilized ingredients in the recipes given in the 8 Week Customized Keto Diet Plan Strategy, with direct links on where to get them. All can be discovered on, making it fast, simple as well as hassle-free to add right into your kitchen. Our Verdict

Shopping lists for each week Daily dishes for morning meal, lunch, supper and treats Nutritional failure of every dishes as well as dish Part dimensions Alternative to exchange meals that don’t interest you 11 recipe books 60 Day Refund Assurance

8 Week Custom Keto Diet Plan is a totally individualized program that gives you with every recipe and dish needed to discover exactly how to consume keto to attain your specific objectives. You likewise obtain a wealth of extra overviews that provides you with useful details concerning going keto and also staying keto, also well after the 8-weeks are done. Since all of the tough job is done for you, it’s a fully special system that makes transitioning right into a brand-new diet simple. All you have to do is follow together with the dish plans and by the end of it, it will come to you normally as it takes approximately three weeks to develop new behaviors. And in the truth that you have a 60 Day Money Back Guarantee, and you just can’t fail. If you have actually been thinking about altering your diet regimen, there’s no easier way to do it.

8 Week Customized Keto Diet Strategy is a tailored program that provides you with every little thing you need for two months as you change into the ketogenic diet plan. With 8 Week Personalized Keto Diet Regimen Plan, they do all of the difficult job for you as well as prepare you with a 8-week action plan based on your body, way of living, objectives and also food choices. 8 Week Custom Keto Diet Plan does all of this for you, so all you have to do is comply with along with the tailored dish plan offered to you based on the info you go into at the start.

8 Week Custom Keto Diet Regimen Strategy is a completely customized program that provides you with every dish as well as meal needed to learn how to eat keto to accomplish your certain goals. You additionally get an abundance of extra guides that offers you with important information regarding going keto and staying keto, even well after the 8-weeks are done.

More Infomation About Keto Diet Plan/a>

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Importance of Rosemary Essential Oil

If food is the first thing that comes to mind when you think of rosemary, you’ve got great taste. Rosemary, an evergreen plant with needle-like leaves and a soft, woody aroma, is most commonly known as a food seasoning, but it is also a powerful essential oil. Essential oils are distilled natural extracts from a plants flower, stem, leaves, bark or fruit. There are many different kinds of essential oils, and each one has a unique combination of uses including cooking, cleaning, beauty, and health. Rosemary in particular has special medicinal properties that make it the perfect essential oil for acne and skin conditions. It can also be used to repel bugs, help with hair growth and relieve pain. It is safe to say this soothing essential oil is very versatile. Here are 5 common uses for rosemary oil. Stimulate Hair Growth Strengthen your hair and encourage natural growth with rosemary oil. Rosemary helps to improve circulation to your scalp. This is very important because with better circulation, you strengthen from the root and your hair follicles get more blood supply. With anti-inflammatory properties, rosemary oil can also soothe a dry or itchy scalp, and fight against dandruff. Simply add a few drops in your all-natural shampoo and conditioner for shinier, healthier hair. Repel Bugs Nobody likes bugs, but what’s even more irritating than tiny insects is finding a repellent that actually works. If you buy spray on repellent from the store, it may keep some of the bugs away, but it is full of chemicals that are also bad for your body. Rosemary oil is a natural bug repellent, and works exceptionally well for flies and mosquitos. Apply a few drops to your skin on neck, wrists and ankles, or mix with water and spray on clothes. Ease Stress When your body is stressed, it can completely overwhelm you. Research shows that simply inhaling the aroma of rosemary essential oil can lower levels of the stress in your body and help you manage it effectively. Mix with water and put a few drops in your essential oil diffuser to be stress-free. After a few minutes of aromatherapy, you will already begin to feel better. Relieve Pain If you’re struggling with sprains or pain in your muscles and joints, try rosemary oil. Its special anti-inflammatory properties help relieve pain and can even speed up the healing process. Add a few drops of this soothing essential oil into a cream and rub into your skin for best results. Soothe Acne and Irritated Skin Say goodbye to acne and irritated skin, with the help of rosemary oil, you’ll be sporting that natural glow again in no time. Rosemary provides your skin with essential vitamins and nutrients, like iron and calcium, and absorbs deep into your skin, and if you’re prone to oily skin, rosemary will help clear it up. Rosemary oil is the best essential oil for acne because of its antibacterial properties and will fight to keep your complexion smooth and pimple free.

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How to Perform the Best Whole Body Vibration Machine for Weight Loss ?

If we ask about weight loss for specific body parts, we will get many people they will raise their hand and want to lose weight for their specific body parts. But they would like to execute it in their own home. So, the Best Whole Body Vibration Machine for Weight Loss will be the perfect solution for them. Because this modern weight loss machine will help you to lose weight rapidly from all areas of the body.

How to work a whole-body vibration machine?

Mostly, the energy needed to contract and relax the muscles of the body is transmitted to the body by the vibrations of the whole body vibration machine. Similarly, the contraction as well as the ultimate relaxation of the muscles receives energy at the time of normal exercise. A vibration machine creates this response from the muscles several times per second. Therefore, in no time, you will be able to feel the scratches and heat all over your body, just as you feel during a period of high-intensity exercise.

A certain vibration frequency and amplitude are selected in the vibrator machine, and as a result, the movement of the plate exerts pressure on the limbs. Accordingly, due to a high level of activation and muscular effort, these vibrations motivate a reflex contraction contained by the muscle. This means greater activation of the muscles that support the vibration machine to lose weight, compared to conventional beneficial coaching, to fully work out requires less time for muscle groups and therefore benefits are more than straight exercises.

If you combine this type of exercise with healthy eating, you will get the best result and you can easily burn fat from your body by burning more energy. With the help of the whole-body vibration machine, you will get different types of benefits such as muscle alteration, restorative of muscles, increased flexibility, and developed feeling.

Is it real, vibration machines work for weight loss properly?

When we stay on the vibrating plate for keeping the body’s stability, it helps us give relaxation several times per second with the muscles of the body contract process. The modern vibration machines do this faster than the other traditional exercise. The vibration training also helps to increase the group of muscles through muscles tightening along with relaxation in proper ways.

There are many benefits of whole body vibration, basically the plate of vibration use up to ninety percent of the muscles of the body at the right time. This process increases muscle mass rapidly and successfully. Mainly this process strengthening of the muscles fibers and ensure a sufficient energy level for the muscles, burn more fat and calories even at the time of taking rest. So, muscles burn more and more energy than fat. The lower percentage of body fat and more muscle are very helpful for burning calories.

Burning calories per session depending on some factors like; body composition, size, and weight. At the same time, the types of exercises run very well on the vibrating plates which occur properly with motivated training. The reason is, vibrating machine will burn more calories and provide more muscle mass for the motivated training than sitting or just standing at the plate. This process is perfect to burn extra calories per session, as a result, you can burn more calories within 20 minutes.

Finally I want to say you, vibrating machine is the perfect machine to lose weight very fast. There are many benefits to using the whole body vibration machine. If you would like to know more about the other workout exercises you can click here.

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Effects of Sleep deprivation on the body

Many of us have experienced tired, cranky and spending the day in nod after spending a night while tossing and turning. But you will feel something more than just being groggy and grumpy after missing a shut-eye sleep for recommended hours. Although we all know that sleep deprivation has some adverse effects on our health, what are they?

Well, the long-term sleep deprivation causes devastation to your body systems, it’s true. Sleep deprivation shakes your mental health, puts your physical health at stake. It causes problems like weight gain and weakens the immune system.

Read below to get to know how sleep deprivation affects different systems of the body. But first, get to know what sleep deprivation is?

What is sleep deprivation? Sleep deprivation means not getting recommended sleep. The recommended sleep for an adult is seven to eight hours per night. Continuous sleep deprivation leads to health problems.

What are the causes of sleep deprivation? Although sleep deprivation is not a disease in itself, it is the side effect or result of certain other health disorders, medicines or other life circumstances.

Sleep deprivation is more common in older people rather than young adults. However, older people need the same duration of sleep as much as young people. Yet, a large older population sleep lightly and for lesser hours.

Few common causes of sleep deprivation are

Sleeping Disorder: These include sleep apnoea, narcolepsy, insomnia GERD Ageing: It affects the sleeping pattern because of health disorders and sometimes medicine Illness: common issues are depression, chronic pain syndrome, Alzheimer’s, cancer, stroke Some of the other factors are late-night awakening habits, particularly in young kids, new-born baby or change of environment. What are the symptoms? sleep deprivation Photo by Andrea Piacquadio on At first, the symptoms are minor, but over time, the problem can become severe. Early symptoms are

Drowsiness Decreased concentration Memory loss Physical tiredness Becoming more prone to infections Severe symptoms include an increased risk of developing disorders such as

Depression Hallucinations Stroke Asthma Severe mood swings Insomnia Narcolepsy What is the treatment of sleep deprivation? Treatment of the problem depends on the severity of the issue. For the first step, the doctor may not prescribe the medicine and want you to adopt self-care methods. For more serious disorders the doctor may try specific other treatment plans such as

Sleeping pills: but the drugs efficacy keeps on decreasing after a few weeks of Light therapy: it can help a person with serious insomnia. Light therapy includes the readjustment of the internal biological clock. CPAP machine: another option in the person suffering from sleep apnoea is the use of continuous positive airway pressure machine. The device provides a constant flow of air through a mask and keeps the airway open. How to prevent sleep deprivation? Simple strategies can make a difference and improve your sleep. A regular exercise of a half an hour daily exercise makes you fall asleep better at night. Another way is to reduce the intake of caffeine, nicotine, and alcohol helps you to sleep better.

Quitting smoking limiting day-time naps refraining from caffeine past noon going to bed at the same time each night waking up at the same time every morning sticking to your bedtime schedule during weekends and holidays spending an hour before bed doing relaxing activities such as taking a hot bath, reading a book, meditating, avoiding heavy meals before bedtime refraining from using electronic devices right before bed exercising regularly during day-time reducing alcohol intake Quitting smoking If the problem continues, then consult your doctor for diagnosis of an underlying health condition.

Effects of sleep deprivation Sleep deprivation can have profound and long-lasting effects on health. The negative effects of sleep deprivation can result in physical, mental and psychological disorders. A few major systems affecting by the problem are discussed below.

Central nervous system The central nervous system is the information gateway of the body. Adequate sleep is required to keep this system running properly as sleep deprivation affects the processing of information in the brain.

New pathways are formed between nerve cells during sleep that is helpful to remember the information you learn. In the absence of sleep, the brain feels exhausted and does not perform its functions well. Sleep-deprived people are not able to concentrate and learn new things. It also reduces the coordination between mind and brain and increases the chances of delayed response to signals.

Irregular sleep patterns also harm the mental abilities and emotional well-being of a person. It badly affects the decision making and creative skills of a person. Long-term sleep deprivation can result in psychological disorders. Some of them are

Hallucinations-listening and hearing things which are not real Bipolar mood disorder Impulsive behaviour Anxiety Depression Paranoia Suicidal thoughts Immune system During sleep, the immune system produces antibodies and cytokines. These are substances that are important to fight against foreign invaders such as viruses and bacteria in the body. Specific cytokines in the immune system help to improve sleep and gives the immune system more strength to defend the body against diseases.

Sleep deprivation prevents the immune system from defending the body against diseases in an effective way. Long term lack of sleep makes a person more prone to diseases such as diabetes mellitus and heart problems.

Respiratory system The relationship between sleep and respiratory system has interlinked both ways. Obstructive sleep apnoea is a nighttime disorder that reduces sleep quality by interrupting the sleep.

When you wake up at night time and again, it results in sleep deprivation, leaving a person more vulnerable to respiratory infections. It causes common cold, flu and even makes existing respiratory problems like chronic lung illness worse.

Sleep deprivation causes weight gain In addition to overeating and not exercising, a significant risk factor to cause obesity is sleep deprivation. Sleep affects the levels of leptin and ghrelin, the hormones responsible for fullness and hunger, respectively. In the absence of enough sleep, the brain reduces the leptin and raises the levels of ghrelin. The flux of this appetite stimulant can explain the factor of night snacking, leading to obesity.

Decreased sleep can make a person feel tired and physically inactive during the day. Overtime reduces physical activity and makes you obese because of less calorie burning.

Another contributing factor of less sleep-in weight gain is a low level of insulin production after eating. Besides, sleep deprivation also causes a rise in body’s tolerance against glucose. This disruption leads to decreased insulin production and increased obesity.

Cardiac system According to a study linking insomnia, heart attack, and stroke shows-the risk of these diseases increases in sleep-deprived people. Sleep affects the process that helps to keep hearts and blood vessels healthy.

Sleep also gas a significant role in increasing the body’s ability in the repair and healing of blood vessels and cardiac tissues. researchers also believe that inadequate sleep leads to disturbance in underlying health processes such as glucose metabolism, blood pressure and inflammation.

Another study claims that there is a relation between sleep apnoea and cardiac health. Men with sleep apnoea are 58% more prone to developing cardiac problems than men who sleep adequately at night.

Endocrine system Sleep plays a pivotal role in hormone production. At least 3 hours of uninterrupted sleep is necessary for testosterone production. Waking up, again and again, can interrupt hormone production.

Interrupted sleep also affects the production of growth hormones, particularly in kids. Moreover, the growth hormone is also required to build muscle mass and repair of cells and tissues.

Though the growth hormone is released by pituitary gland throughout the day, meanwhile the adequate sleep is necessary to help the release of this hormone.

Conclusion Sleep deprivation affects all the systems of the body including physical and mental health. Sleep is important in all age groups and lack of it can affect the cognitive abilities of a person. However, its effects can be devastating for the younger population, as they are in the developing phase.

Sleeping disorders should not be ignored at any stage of life. Proper medical care and remedies should be adopted to minimise the loss in future.

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Importance of handwashing during Corona Pandemic

The COVID-19 pandemic provides the major reminder that handwashing with soap and water is one of the simplest, most effective ways to stop the grow of germs and stay healthy.

Handwashing with soap and water can prevent 1 in 3 people from getting unhealthy with diarrhoea and 1 in 5 people from getting a respiratory illness. That is why handwashing is so important, especially at lead times such as after using the bathroom, when preparing food, before eating, and after coughing, sneezing, or blowing your nose.

“Hand Hygiene for All” is the theme of this year’s Global Handwashing Day, following a recent World Health Organization initiative calling for boost hand hygiene. Global Handwashing Day is an annual worldwide advocacy day established by the Global Handwashing Partnership to advocate for handwashing with soap as a simple, productive and frugal way to prevent diseases and save lives.

Tips for washing your hands

Various tips that motivate us to implement hand wash in daily life. Some of them are:-

(1) Build your knowledge of the coronavirus and the risks. (2) Tape to your entrance hall and bathroom wall or mirror pieces of paper that say, “Don’t forget to wash hands.” (3) Further manifest the habit and motivation by creating a routine and considering yourself a role model for others. (4) Face-mask wearers wash their hands more often than non-mask wearers — potentially due to one protective behaviour reminding the wearer about the need to perform other related habits.

Know more aboutGST and ISO for hand sanitizer.

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What to Eat when you’re feeling Fatigued

What to Eat when you’re feeling Fatigued

Fatigue is a common problem in most civilized countries. More than half of all adults who seek medical advice complain about fatigue. But it doesn’t have to be this way. According to experts, making even small changes in your diet can have substantial effect on your energy levels.

Fuel for the brain Some foods can make you sleepy and droopy, while others can give you energy. Only in recent years, scientists began to understand the underlying reason. The answer has to be found in the brain. Our moods, feelings and energy levels are controlled by neurons. These are nerve cells in the brain which communicate with the help of chemical messengers called neurotransmitters. According to recent studies, changes in the levels of neurotransmitters, caused by dopamine and norepinephrine, can have a significant affect on energy levels. That’s why they are sometimes called wake-up chemicals.

Our diet provide the raw materials needed for the production of these neurotransmitters. What we eat or don’t eat can play an important role in how we feel. “We’re talking about a whole symphony of brain chemicals that ebb and flow throughout the day,” says Elisabeth Somer, RD, author of ‘Food and Mood’ and ‘Nutrition for women’.

The building block for dopamine and norepinephrine, for example, is the amino acid tyrosine. Tyrosine levels go up when you eat high-protein foods, such as fish, chicken, and low-fat yogurt.

“Make sure to eat some protein along with carbohydrates at each meal or snack,” says Molly Kimball, RD, a sports and lifestyle nutritionist at the Ochner Health System’s Elmwood Fitness Center in New Orleans.”For instance, in stead of having whole-wheat toast with jelly or fruit with juice for breakfast, have whole-wheat toast with peanut butter or fruit with cottage cheese. The carbohydrates cause a rapid release of blood sugar and a rapid drop in energy, but the protein helps even that out.”

It’s not necessary to take big amounts of protein to get the energizing effects. When you eat just 85 to 115 grams of protein rich food, like a broiled chicken breast or a hard-boiled egg “feeds” your brain enough tyrosine to get the dopamine and norepinephrine flowing.

While the protein-rich foods can help to boost your energy, the fats that is often included with them can drag you down. The digestion of fats causes to diverts blood from the brain, which can make you feel sluggish. For example, don’t overload a turkey sandwich with high-fat cheese and mayonnaise; instead, dress it with mustard, lettuce, and tomatoes instead, recommends Somer.

Back to the Fundamentals Although much research has focused on the intricacies of brain chemistry, eating for energy can also be done by simply eating more fruits and vegetables and essential minerals like iron.

A study of 411 dentists and their wives found that those who consumed at least 400 mg. of vitamin C a day reported feeling less fatigue than those consuming less than 100 mg. In both cases, of course, the amount of vitamin C was considerably higher than the Daily Value (DV) of 60 mg.

It’s easy to boost the amount of vitamin C in your diet. An 8-ounce glass of orange juice, for example, contains 82 mg. vitamin C, or about 132% of the DV. A half-cup of strawberries has 42 mg. or 70% of the DV, and a half-cup cooked chopped broccoli has 58 mg, or 97% of the DV.

Iron is also essential for energy. This is specially true for women, who can lose large amounts of iron from menstruation. In fact, 39% of premenopausal women may be iron deficient. Indeed, even small iron-deficiencies can leave you weary.

Fortunately, iron is very easy to obtain from your diet. For example, when you eat a half-cup of quick-cooking Cream of Wheat provide 5 mg of iron, 10% of the Recommended Dietary Allowance (RDA) for women and 50% of the RDA for men. Red meats are another good source of iron. You only need 3-ounces servings of broiled flank steak, which contains 2 mg. of iron, which is 13% of the RDA for women and 20% of the RDA for men.

Characteristics of Carbohydrates When eating high-protein food you can feel energized, however, eating starchy foods like pasta and potatoes before lunch can make you sleepy. When you eat high-carbohydrate food, an amino acid called tryptophan will get into the brain. This in turn activate the production of serotonin, a “calm-down” chemical that regulates mood. And you need only as little as 1 ounce of rice, for example, to get the serotonin flowing.

During a study researchers in England gave people different type of lunches to see how their energy levels reacted. One lunch was low-fat, high-carbohydrate; another was medium-fat, medium- carbohydrate; and the third was high-fat, low-carbohydrate. As you might expect, the people eating the high-carbohydrate (and also the high-fat) lunches felt more drowsy than those getting the lower-carbohydrate lunch. “What you want to do is balance your arbohydrate-protein mix so that the bulk of your diet comes from complex carbohydrates, laced with a bit of protein,” according to Somer. “That’s how most people will improve their energy levels.”

Paradoxically, the opposite is true in people known as carbohydrate cravers. Experts aren’t sure why, but these people tend to get an energy boost after eating high- carbohydrate meals or snacks. Researchers at the Massachusetts Institute os Technology in Cambrige speculate that carbohydrate cravings are the body’s attempt to boost low serotonin levels.

“If you’re one of those people who seem to get energy after eating starchy foods, don’t fight it”, Somer advises. Enjoy a baked potato, bread, pasta or other starchy food for lunch. While you’re at it, feel free to eat a starchy snack- like whole-wheat crackers or a banana to fight off fatigue at midday.

By the way, generally speaking, it’s better to eat several small meals a day instead of two or three large meals. Smaller meals will help to keep blood sugar levels more stable, which in turn helps to fight off fatigue, according to Dr. Wahida Karmally, DrPH, RD, CDE, a registered dietitian at Columbia University Medical Center.

Foods that make you Snooze Do you know where your energy level is at 3 PM? Not at the coffee cart. Although a cup or two of coffee early in the day has proved to boost alertness and mental functioning, drinking large amounts day in day out tends to lower energy levels. The same thing is true with sweet pick-me-ups like doughnuts. The quick surge of energy for some people, is often followed by an equally quick – and longer lasting – brake down. “Sugar can contribute to feelings of fatigue, particularly if you’re sensitive to it,” according to Larry Christensen, PhD, chairman of the department of psychology at the University of South Alabama in Mobile,and an expert on the effects of sugar and caffeine on mood.

While starches gradually release their energy into the blood stream, sugars (called glucose) careen in all at once, which causes blood sugar to spike. The body releases insulin in order to cope with the sugar surge, which quickly removes sugars from the blood and carries them into individual cells. The result, of course, is a lower level of blood sugar, and the lower your blood sugar level, the more fatigued you become.

Sugar can also be the cause of fatigue as it indirectly stimulates the production of serotonin, which is as we have seen, the brain chemical that plays a calming role. That’s exactly what you don’t need when you’re fighting off fatigue.

“Experts aren’t sure why caffeine tends to sap your energy”, says Dr. Christensen. They do know that the caffeine buzz caused by drinking cups of coffee, one after the other, or tea, cola or other caffeine containing drinks, is often followed by the caffeine crash.

To get reenergized, many people simply drink more coffee. This creates a cycle that can leave you alternately jittery and heavy-lidded. In one study, people with a history of fatigue, depression, and moodiness were put on a caffeine- free diet for 2 weeks. Not surprisingly, many of them quickly improved on this diet. More interesting is what happened later. When they resumed taking caffeine and sugar in their diets, 44% got fatigued all over again.

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